Enhance The Kinetic Chain

by Lora on April 12, 2017

Our body is built to function on a chain of motion and rest. The Joint by Joint theory popularized by Grey Cook and Michael Boyle states that: ‘Joints alternate between mobility and stability as their primary functions.’

The lumbar spine also functions the same way. It serves as a stability joint while its surrounding thoracic spine and hip joints serve as mobility joints.

Hence, many lower back pains originated from a stability and mobility dysfunction which have been occurring over time and made progressively worse by every faulty stability/mobility movement.

To get your body back in its pre-ordered shape, you need to pay attention to activities that would stabilize your lumbar spine and also mobilize your thoracic spine and hips.

Protect your spine by keeping it in a vertical position while you exercise. This would decrease your likelihood of buckling and reinjuring yourself. As your spine stays vertical, ensure more range of motions on the hips to balance stability with mobility.

To protect your back, keep your ribs down and in a neutral position. This would position the core muscles for optimal activation and stabilize your spine in the process.

Another way to stabilize the lumbar spine is to tension the broadest fascial layer in the body, the thoracolumbar fascia (TLF) when weightlifting. Generate more tension in the mid-section areas using the prime movers connected to the TLF, including the glutes and the lats, while keeping the spine in a neutral alignment. This way, you will live to lift more weights!

Make sure you perfect your lumbar-pelvic rhythm. This will improve your spinal biomechanics tremendously and decrease tension on the lower segments of the lumbar spine. And invariably decrease your risk of having injuries.

You need to assess your body weight and under load abilities as you progress in your spinal stability movements during weightlifting.

Exercises involving movements of the bottom of the lower body like coming out of a hole in the squat and the initial pull of the deadlift are very dangerous for your lower back if you are just starting to practice your spinal stability movements. So start with the trap bar deadlift and rack pulls and progress gradually to your goals.